CrossFit Change

04/24/2023

https://www.crossfitchange.com/wods/ovifkwph3pg1cpr2sbyvs4bgzmu2hg

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstan

04/24/2023

Don’t forget Thrive starts May 1st at 6:45am. We are running a special for the first month. It will be $60 for the month. After that, it will be $80/month for the thrive class. If you are already a CrossFit Change member, it will be an additional $20/month to add on Thrive.

04/23/2023

https://www.crossfitchange.com/wods/mon-42423-wod

Warm Up – 200m Run – 30 sec Pride Squat – Tip Toe Walk – Heel Walk – Front Skip – Back Open Hip Skip – 10 Squats - 30 sec Down/Up/Child 10 Pull ups – 10 Pushups - 200m Run – 2 Min (each) Banded Hip Hamstring/Calf Stretch – 10 Toes to Bar – 2 Min (each) Couch Stretch - 200m Run ...

04/23/2023

Happy birthday Marina! We hope that you have had a special birthday! Here’s to many more!

04/21/2023

https://www.crossfitchange.com/wods/sat-32223-9am-11am-open-gym-partner-wod-

Partner WOD - One Partner Works at a Time / You Go, I Go - 21 - 18 - 15 - 12 - 9 - 6 - 3 Calorie Row Thrusters For Time Partner 1 : Completes 21 Calorie Row and 21 Thrusters Partner 2: Rest Partner 2: Completes 21 Calorie Row and 21 Thrusters Partner 1: Rest Continue to round of 18 a

04/20/2023

https://www.crossfitchange.com/wods/fri-32123-wod

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Slow Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch – Pec Smash (ball/wall)- 1 Min (each) – Shoulder Smash (ball/wall) 1 Min (each) - 30 sec Pushup Pl...

04/20/2023

Check out our class schedule. If you would be interested in joining us, please reach out.

04/19/2023

https://www.crossfitchange.com/wods/thu-42023-wod

WARM UP – 100m Run 10 Lunge Steps – 10 Side Lunge Steps– PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Through – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch – 10 Banded Good Mornings – 10 X Band Steps (RT/LT) – 100m Run – 5 Deadlifts – 5 HSP...

04/18/2023

https://www.crossfitchange.com/wods/b6qquh7gpiuriiofwngytfuo1ho0ym

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front S

04/18/2023

WE HAVE CASH PRIZES for our individual divisions! There is still time to sign up to compete!

Check out the Link in bio!

https://competitioncorner.net/events/9402/details

04/18/2023

https://www.crossfitchange.com/wods/tue-41823-wod

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of

04/16/2023

https://www.crossfitchange.com/wods/mon-41723-wod

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Sn**ch Complex - Empty Bar